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Nashua, NH
Masthead Slide Show

Regeneration Workout #1

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 5 minutes.

Movement Prep

  1. 10 Leg swings (side and forward)
  2. 10 Shoulder slides
  3. Single leg dead lifts (3 in each direction, touch the floor)
  4. 10 Lateral split squats, thumbs up (each side)
  5. 10 Sumo sits no arms - take time to open chest!


  1. Frankensteins - down
  2. Knee pull to forward lunge - back
  3. Skips - down and back
  4. 10 Scapular pushups
  5. Carioca down and back
  6. Lateral lunge and shift - down
  7. Butt kicks - down and back
  8. Spider crawl
  9. Carioca down and back
  10. Monkeys half way down, then jog - down and back


  1. Strap bent leg glute stretch
  2. Strap IT band
  3. Strap hamstring
  4. Lying strap piriformis
  5. Pigeon
  6. Bent over calf stretch
  7. Wall chest stretch

Core Circuit

Do each of the following for 20 seconds, then take a 60 second break, do 3 rounds:

  1. McGill hold
  2. Single leg V-up, do each leg for 20 seconds
  3. Full body hold
  4. Single leg glute bridge, do each leg for 20 seconds
  5. Side up downs, do each side for 20 seconds
  6. Front plank
  7. V-up

Band Circuit

Perform each exercise 10 times, do 3 rounds:

  1. Overhead press
  2. Bent over rows - split stance
  3. Split squats - band under right foot
  4. Split squats - band under left foot
  5. Split squats - band under both foot
  6. Bicep curls

Foam Roller

You will need a foam roller and lacrosse ball to roll the following parts of your body:

Don't forget the Challenge of the Day!

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